Strength/Skill:
3×10 Glute Bridges
-Slow and controlled
Metcon:
Accumulate 69 Devils Presses 50/35lb
-Dumbbells must be held in standing position when resting
-Anytime you set the dumbbells down, do 6 alternating Ninja Rollup Pistol Squats
Mobility:
2 min Banded Hip Flexor Stretch, per side
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Cody Stelmach
The Big 3 + 1
3000m row + 300 DU + 3 mile run + 31 BBJO ~ 45 min (with Mike L.)
6
0
Jacob Anason
23:48
10-8-6-4-2 power snatch/hang clean/push press (135) with 10 cal row/ski/bike before ea round. 2 min rest between movement combos. Run&GHD accessory
6
0
Pauly VanderKelen
DL up to 405#, then 5x5 @ 350#
Bench Press up to 275#, then 5x4 @ 235#, then 10 rep burn-out @ 195# / 12 reps of Cable Chest Fly @ 25,30,35,40,45# / 5x10 Decline sit-up one notch steeper than 45 degrees.
0
0